OLYMPIC WEIGHTLIFTING WORKOUT

2017.07.16 Oly Wkouts

Recovery Week

#1
Cl (pause Bkn)  50/4×2 60/3×2 70/2×2 75/2×2
F.Sq  50/6 60/4 65/4 70/4×3
Cl Deadlift (% of Clean)  80/6 90/5 100/4  110/3  120/2  125/2  test/2

Others:
Sn PP 5 x 5
ABS 80 reps

#2
PSn (Bkn) + OHSQ 50/(4+4)x2 60/3+3 70/2+2 75/(1+1)x3
Sn PJ  65/3 80/3 90/3 100/3×2
SQ  50/8 60/6 70/5 75/4×2

Others:
Bench 50/8×2 60/6 70/5 75/4×2
Dips 5 x 3

#3
Jerk  50/4×2 60/3×2 70/2 75/2 80/1×3
Cl Pull  80/5×2 90/4×3
RDL  50/8 60/5 70/4 80/3×3

Others:
Press in Split 8 x 4
ABS 60 reps

#4
Cl/J  50/(4+4)x2 60/3+3 70/(2+1)x3
SQ  50/8 60/6 70/4×4
Sn Pull (HB)  90/5 100/5 105/5 110/5×2

Others:
4 Rounds
10 KB Swings
10 Toes 2 Bar (32/24)

#5
SQ  50/8 60/6 70/5 75/5 80/4×2
Sn  50/4×2 60/3×2 70/2×2 75/2 80/1×3
Sn Pull  80/5×2 90/4×3

Others:
PP 5 x 5
Chin Ups 5 sets of max reps
GDMN 8 x 4 sets

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2017.07.09 Oly Wkouts

For those competing at 2017 Cal State Games

#1
Sn  50/4×2  60/3×2  70/2  75/2  80/2  85/1  90/1  95/1  98/1  test/1×3*
* (only three misses allowed)
Sn Pull (3 Pos)  80/6×2  90/4×2  100/3×3
SQ  50/7  60/5  70/3  80/2  85/1×3

others :
Sn Press in Bottom  5 x 5
Bar Sit Up  10 x 3
Bar Roll Outs  10 x 3

#2
Sn  50/4×2  60/3×2  70/2  75/2  80/1×2
Cl/J  50/4  60/3  70/2  75/1×2
F.Sq  50/5  60/4  70/3  75/2  80/1×3

others:
Press in Split  8 x 3

#3
Sn  50/3×2  60/2×2  70/1  75/1×3
Cl/J  50/3  60/2  70/1×3
SQ  50/7  60/5  70/3×2

#4
Sn  50/3×2  60/2  65/1  70/1×2
Cl/J  50/3  60/2  65/1×2

______________________________

If you’re not competing at the 2017 Cal State Games

#1
Cl Pull + Cl  50/4  60/3  65/3  70/2  75/2  80/2×2
SQ  50/8  60/6  70/5  75/3  80/2  85/1×4
RDL  50/8×2  60/5×2  70/4×2

Others :
Seated Military  5 x 5
KB Swings  10 x 4  (32/24 KG)
Toes 2 Bar  10 x 4

#2
PSn (Bkn-Low)  50/4×2  60/3×2  70/2  75/2  80/2  85/2×2
Sn PJ  60/4  75/3  85/3  95/3×3
F.Sq  50/5  60/4  70/3  75/3  80/2×3

Others :
Press in Split  5 x 5
Hypers  12 x 4
Reverse Hypers  12 x 4

#3
Sn Pull + Sn  50/4  60/3  65/3  70/2  75/2  80/2×4
Sn Pull (Bkn-Low)  80/4  90/3×2  100/3×3
SQ  45/10  55/8  65/6  70/4  75/3  80/2×3

Others :
Inc DB  5 x 5
Chin Up  max x 4
Dips  max x 4

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x2
Jerk (hold split)  80/2  85/2  90/1×3

Others :

Bench 50/8×2  60/5×2  65/4×2  70/3×3
GDMN  12 x 4
ABS 100 reps

#5
SQ  50/8  60/6  70/4  75/3  80/2×6
Sn  50/4×2  60/3×2
Cl/J  50/4  60/3
Sn  70/2×2
Cl/J  70/2  75/2

Others :
Box Jump  6 reps x 4 sets
Barbell Bicep Curls 8 x 3
ABS 80 reps

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2017.07.02 Oly Wkouts

Week 4 ~ Cycle 3 : Comp Cycle / Test Week

#1
Cl/J  50/(4+4)x2  65/3+3  75/2+2  80/1+1  85/1+1  90/1+1  95/1+1  test*/1+1  90/1+1  80/1+1
SQ  50/7  60/5  70/4  80/3  85/2×2

others:
Press in Split  5 x 4
GDMN  8 x 4

* test means three legit attempts, then more onto 90% of successful lift

#2
PSn (Bkn/Fl)  50/5  60/4  70/3  75/2  80/1×2  85/1×3  90/1×4
Sn Pull (3 Pos)  75/6  85/3  95/3  105/3×3
F.Sq  50/5  60/4  70/3  75/3  80/3  85/2  90/2  85/2  90/1×4

others:
Sn PP  4 x 4
3x [10 barbell sit up / 10 barbell roll outs]

#3
PCl + J  50/4+4  60/3+3  70/2+2  80/1+1  85/1+1  90/1+1  95/1+1  test*/1+1
Cl Pull (3 Pos)  75/6  85/3  95/3  100/3×3

others:
Inc DB  4 x 4
Lat Pull Dn  5 x 5

#4
Sn  50/4×2  65/3  75/2  80/1×2  85/1  90/1×2  95/1  98/1  test*/1  90/1×2  80/2×2
SQ  50/6  60/4  70/3  75/2  80/2  85/2  90/1×3

others:
Bench  50/7  60/5  70/4  75/3  80/2×3
3x [5 Ring Dips / 10 Ring Rows]

#5
Sn  50/4×2  65/3  75/2  80/1×2  85/1  90/1×2
Cl/J  50/4+4  65/3+3  75/2+2  80/1+1  85/1+1  90/1+1
F.Sq  60/3  70/2  75/2  80/2  85/1×4

others:
Weighted Planks  30 sec x 3
Med Ball Millers  10 x 3

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2017.06.25 Oly Wkouts

Week 3, Cycle 3 Competition Prep -Cal State Games

#1
PSn (Bkn-Low) + OHSQ  50/4  60/3  70/2  75/2  80/2  85/1×2
SQ  40/8  50/5  60/4  70/3  75/3  80/2×3
PP  4 x 4

others
4x [10 KB (32/24) Swings & 10 Toes 2 Bar]

#2
Sn  50/4×2  65/3  75/2  80/2×2
Cl/J  50/4+4  65/3+3  75/2+1  80/(1+1) x 3
F.Sq  50/5  60/4  70/3  75/2  80/2×3

others
Inc DB  3 x 3
3x [10 bar roll outs /  10 bar sit ups]

#3
PCl + J  50/5  60/4  70/3  75/2  80/1  85/1×2
SQ  50/6  60/5  70/4  75/3 x 3

others
Press in Split  5 x 4
4x [Max Chin Up & 5 Ring Dips]

#4
Sn  50/4×2  65/3  75/2  80/2  85/1 x 2
SQ  50/7  60/5  70/4  75/3  80/2 x 4
Sn PP  4 x 4

others
4x [10 Med Ball Millers & 4 Handstand PU] DB Bench  4 x 4

#5
Cl  50/5  60/4  70/3  75/2  80/2  85/1 x 2
F.Sq + J  50/3+3  60/2+2  70/2+1  75/(2+1) x 2

others
Bench  50/6  60/4  70/3  75/2  80/2 x 2
Bicep Curls  8 x 4

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2017.06.18 Oly Wkouts

Week 2, Cycle 3 Competition Prep -Cal State Games

#1
Sn Pull + Sn  50/4  60/3  70/2  75/2  80/2  85/1  90/1  95/1×3
OHSQ  70/3×2  80/3  85/2  90/2  95/2  100/2×2
RDL  60/5×2  70/4×2  80/3×2

others
Inc DB  3 x 3
3x [10 bar roll outs /  10 bar sit ups]

#2
PCl + J  50/5  60/4  70/3  75/2  80/1  85/1×2
SQ  50/6  60/5  70/4  75/3  80/2  85/1  80/2  85/1  80/2  85/1

others
Press in Split  5 x 4
4x [Max Chin Up & 5 Ring Dips]

#3
Sn  50/4×2  65/3  75/2  80/2×2
Cl/J  50/4+4  65/3+3  75/2+1  80/1+1  85/1+1  90/1+1
F.Sq  50/5  60/4  70/3  75/3  80/3×3

others
4x [10 KB (32/24) Swings & 10 Toes 2 Bar]

#4
Sn  50/4×2  65/3  75/2  80/2  85/1  90/1  95/1  test/1*         (* only 3 misses allowed)
SQ  50/7  60/5  70/4  75/3  80/2  85/1  90/1  80/3  85/2  90/1
Sn PP  4 x 4

others
DB Bench  5 x 5
4x [10 Med Ball Millers & 30 sec Handstand Holds]

#5
Cl  50/5  60/4  70/3  75/2  80/2  85/1  90/1×2
F.Sq + J  50/3+3  60/2+2  70/2+1  75/2+1  80/2+1  85/(2+1)x3

others
Bench  50/6  60/4  70/3  75/2×3
Bicep Curls  8 x 4

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